10-31-09 Saturday "Happy Halloween!"

10-31-09 Saturday "Happy Halloween!"

CrossFit and Army PT will be outside the box today.

8:30am Cassen park on the west side of the Granada Bridge.

Meet at bait shop for CrossFit Boot Camp.

There will be no CrossFit in the box today.

Happy Halloween!

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WOD 10-9-8-7-6-5-4-3-2-1 Deadlift Burpee Pull-Up for time Using 50-60% of your 1RM or 5RM

Body Balance Sports Stretching Tuesdays 6:45pm

10-30-09 Friday

Warm-Up
Jump Rope Skill Practice
5 min


WOD

10-9-8-7-6-5-4-3-2-1
Deadlift
Burpee
Pull-Up
for time
Using 50-60% of your 1RM or 5RM

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10-29-09 Thursday WOD Using your 5 x5 Calculation Sheet: Push-Press 5-5-5-5-5 Hang Clean 5-5-5-5-5

Ready...Set...Row!
Come on Papa, Mama wants some new rowers! ;-)

10-29-09 Thursday

Warm-Up
Jope Rope Skill Practice
5 min


WOD
Using your 5 x5 Calculation Sheet:
Push-Press 5-5-5-5-5
Hang Clean 5-5-5-5-5

Optional Mini-Metcon
CrossFit Poker
5 Card Stud

Best Hand Wins
Winner Each Session Enters Drawing for the New "Black" T-Shirt!
Drawing will be held at the end of today.

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Wednesday 10-28-09 WOD Run 200m 50 Sit-Ups Run 200m 50 Back Extensions Run 200m 50 Push-Ups Run 200m 50 Ball Slams for time

My oh my...that looks like some "real" CrossFit.

As opposed to "fake" CrossFit ;-) ROFL

Wednesday 10-28-09
Warm-Up
Jump Rope Skill Practice
5 min

WOD
Run 200m
50 Sit-Ups
Run 200m
50 Back Extensions
Run 200m
50 Push-Ups
Run 200m
50 Ball Slams
for time.

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Tuesday 10-27-09 WOD KB / TRX Transitions AMRAP 20 mins

CrossFit Instructor Milisa hittin' the TRX at sunrise.

Tuesday 10-27-09

Skill Practice
Adjust Jump Rope Length
Jump Rope Technique

Warm-Up
3 min Jump Rope

WOD
KB / TRX Transitions
AMRAP 20 mins

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Monday 10-26-09 WOD Using your 5 x 5 calculation sheet: Deadlift 5-5-5-5-5

Monday 10-26-09

Warm-Up
3 rounds of 10 reps of
Samson Stretch once each round for 15-30 seconds
Overhead Squat with broomstick
Sit-up
Back-extension
Pull-up
Dip

WOD

Using your 5 x 5 calculation sheet:

Deadlift 5-5-5-5-5

Optional Metcon
Juggle Bowling Pins on Fire x 10
Lunge and Twirl Razor Sharp Swords 60'
Manmakers on Crushed Glass x 10 #55/#35
3 Rounds for time

or

Run 1 mile for time
Row 1 mile for time

Post times to leader board.
Comments to Facebook

Saturday 10-24-09 WOD 21-15-9 Thrusters #115/#85 Butterfly Sit-Ups Back Extensions for time

Saturday 10-24-09

Warm-Up
200m row
Pull-Up x 10
Dips x 10
3 Rounds
Skill Practice
ABMAT Butterfly Sit-Up
Handstand Push-Up

WOD
21-15-9
Thrusters #115/#85
Butterfly Sit-Ups
Back Extensions
for time

Loads to whiteboard and logs.
Comments to Facebook and blog.

10-23-09 Friday WOD Odd Object Team Relay first team to complete 3 rounds

10-23-09 Friday

WOD

Odd Object Team Relay
first team to complete 3 rounds

Thursday 10-22-09 WOD -Benchmark- Cindy 5 Pull-Ups 10 Push-Ups 15 Squats AMRAP 20 Mins

Rob..killin' time.

Thursday 10-22-09
Warm-Up
Jump Rope 3 mins
Sit-Ups x 50


WOD
-Benchmark-
Cindy
5 Pull-Ups
10 Push-Ups
15 Squats

AMRAP 20 Mins

Good Luck!
Rounds to log and whiteboard.
Comments to Facebook and Blog.

Wednesday 10-21-09 Push-Press 5 x 5 Back Squat 5 x 5

Wednesday 10-21-09

WOD

Using your 5 x5 Periodization Sheet:

Back Squat 5 x 5
Push-Press 5 x5

-then-

for time:
In pairs of two switching every 400 meters
Run/Row 3300 meters

Time to whiteboard.
Comments to Facebook and Blog.

Tuesday 10-29-09 WOD Tabata This 5 intervals each Jump Box KB Swing Push-Up Walking Lunges Record reps from each interval.

We miss you Barb!

Tuesday 10-29-09
Warm-Up
Run 800m
Pull Up x 20
Jump Box x 20

WOD

Tabata This

5 intervals each
Sit-Ups
KB Swing
Push-Up
Walking Lunges

Record reps from each interval.
Post total to whiteboard.
Comments to Facebook or Blog

WOD 7 power cleans (135/85lb) 7 front squat (135/85lb) 14 double unders 5 Rounds for time

Monday 10-19-08

Warm-Up
5 min row
Kettlebell Burpee Light Weight x 5 R/L

WOD

7 power cleans (135/85lb)
7 front squat (135/85lb)
14 double unders
5 Rounds for time

Loads and times to logs and whiteboard.
Comments to Facebook

10-17-09 Saturday -Team Saturday- WOD Team Fight Gone Bad Row SDLHP #75 Jump Box Push-Press #75 Wall Ball #20

ATTENTION: Let's Get Down and Dirty for a Good Cause!

Registration for the Multiple Sclerosis Society Jacksonville Mud Run begins November 1st.
We need a team of 5 to participate in the Co-Ed division.
Please see Tish for an information packet.
Sign-up sheet for the run is next to the Warm-Up Whiteboard in the gym.

10-17-09 Saturday

-Team Saturday-

WOD

Team Fight Gone Bad

Row
SDLHP #75
Jump Box
Push-Press #75
Wall Ball #20

Each team member will complete 1 min at each station for 3 rounds. 1 point for each calorie rowed on rower and 1 point for each rep will be awarded.
Total Team Points Wins!

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Friday 10-16-09 For time: 21 Pull-Ups Run 400 meters 21Dips Sprint 100 meters 15 Pull-Ups Run 400 meters 15 Dips Sprint 100 meters 9 Pull-Ups Run 400

Friday 10-16-09
For time:
21 Pull-Ups
Run 400 meters
21Dips
Sprint 100 meters
15 Pull-Ups
Run 400 meters
15 Dips
Sprint 100 meters
9 Pull-Ups
Run 400 meters
9 Dips
Sprint 100 meters
3 Pull-Ups
Run 400 meters
3 Dips

Post time to comments or Facebook.

WOD 10-15-09 Using your 5 x 5 calculation sheet: Deadlift 5 x5 -then- Dynamax Tabata This Corpse Leg Toss Ball Slam Wood chopper Ancient Stone Thr

Warm-Up

With a partner
Run 200 forward
Run 200m backward
Run 200m forward
Run 200m backward

WOD
10-15-09
Using your 5 x 5 calculation sheet:

Deadlift 5 x5

-then-

Dynamax Tabata This
Corpse Leg Toss
Ball Slam
Wood chopper
Ancient Stone Throw
Back Extension
Wall Toss

Loads to logs
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10-14-09 Wednesday WOD AMRAP 20 mins: OH Traveling Lunge x 60" #45/#25 KTE x 20 Push-Up x 20

My son Rob and my Father Charles

10-14-09 Wednesday

Warm-Up
For time:
1 mile run

WOD
AMRAP 20 mins:
OH Traveling Lunge x 60" #45/#25
KTE x 20
Push-Up x 20

Post time to whiteboard
Comments to Facebook

10-13-09 Tuesday "Helen" 400m Run 1.5 pood (#54.3) KB Swing x 21 Pull-up x 12 3 Rounds for time

Helen is in da' house!

Warm-up:
Jump rope 3 min


10-13-09 Tuesday
"Helen"
400m Run
1.5 pood (#54.3) KB Swing x 21
Pull-up x 12
3 Rounds for time

Post PRs to log and whiteboard!
Yes, I said PRs (personal record)

10-12-09 Monday WOD Using your 5 x 5 calculations: Push-press 5 x5 Hang Clean 5 x 5

New T-shirts are here! Visit our Online Store to check it out.

10-12-09 Monday Warm-up:

Lateral Limbo x 20
3 Rounds WOD

Using your 5 x 5 calculations:
Push-press 5 x5
Hang Clean 5 x 5

-then-

Karen
150 Wall Ball Shots #20
for time.

Date 5 x 5 logs.
Time to whiteboard.
Comments to Facebook and blog.

New T-Shirts Are Here!

Visit our NEW Online Store to checkout the new T-shirts!

In teams of 2: AMRAP 10 mins Record # rounds for each partner KB Russian Swing x 5 KB American Swing x 5 KB Burpee Dead Snatch x 5 R/L

This is NOT food. Do not eat this. Do not let your children eat this.
I wouldn't let my dog eat this. My kids? Maybe, but NEVER my dogs!

101009 Saturday

Warm-Up
Army Sit-Up Challenge

In teams of 2:
AMRAP 10 mins Record # rounds for each partner

KB Russian Swing x 5
KB American Swing x 5
KB Burpee Dead Snatch x 5 R/L


-Then-


With partner and Dynamax Ball for time:
Corpse Leg Toss x 20
Push-Up x 20
Oblique Wood Chopper x10 R/L
Ball Slam x 20 (partner recovers)

Log Loads, Rounds and Team Time on Whiteboard
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100909 Friday WOD Team Agility Relay Row 200m Butt Kick Hurdle Jump Box 20" x 5 Jingle Jangle x 7 Plyo Bench Jump x 6 25m Sprint Tag Next Team Membe

Jackie and Lu. Congratulation Lu, our new Baby Mama!

100909 Friday
WOD
Team Agility Relay
Row 200m
Butt Kick Hurdle
Jump Box 20" x 5
Jingle Jangle x 7
Plyo Bench Jump x 6
25m Sprint
Tag Next Team Member and Go!

Best of 3 Rounds Wins!

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Using the 5 x 5 Calculator: You need not complete the entire set. Hit your PR and STOP! Back Squat 4 x 5 Deadlift 4 x 5

A day that asks for 5 sets of 5 deadlifts is asking for you to achieve a 5-rep max on that day. In order to get strong, you have to BRING IT on the 3-3-3-3-3, 5-5-5-5-5, and 1-1-1-1-1-1-1 days! If you have any desire to do anything extra after you finish a strength workout, you
didn’t go hard enough. ~ Jeff Martin and Darrell E. “Bingo” White Strong Medicine CrossFit Journal

Skill Practice:
Strength Bias Discussion

Using the 5 x 5 Calculator:
You need not complete the entire set.
Hit your PR and STOP!

Back Squat 4 x 5
Deadlift 4 x 5

Loads to logs.

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100709 Wednesday WOD KB or Barbell Push-Press x 10 KB or Dumbbell Farmer Carry 200m Run 400m 4 Rounds for time

Warm-up
Run 200m Frontward
Run 200m Backward

100709 Wednesday WOD
KB or Barbell Push-Press x 10
KB or Dumbbell Farmer Carry 200m
Run 400m
4 Rounds for time

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100609 Tuesday WOD 200m run 45 Wall Balls 200m run 45 Kettlebell Swings 200m run 45 TRX Low Body Row 200m run 45 Atomic Abs

100609 Tuesday

Warm-Up
Jump Box 10
Pull-Up 5
3 Rounds


WOD
200m run
45 Wall Balls
200m run
45 Kettlebell Swings
200m run
45 TRX Low Body Row
200m run
45 Atomic Abs

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Monday 100509 "Happy Monday" WOD! Bear Complex x 5 Sit Up x 20 Push-Up x 10 5 Rounds for time

Monday 100509

"Happy Monday"

WOD!

Bear Complex x 5
Sit Up x 20
Push-Up x 10
5 Rounds for time

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100409 Sunday REST DAY DOG DAY MOVIE DAY

Turn Left or Right here! 873 Hull Rd. Unit #6 Ormond Beach

100409 Sunday
REST DAY

Saturday 091003 For time: Run 800 meters 15 left-legged pistols 15 right-legged pistols 25 sit-ups 12 left-legged pistols 12 right-legged pistols 25

Eat well.

Saturday 091003

For time:
Run 800 meters
15 left-legged pistols
15 right-legged pistols
25 sit-ups
12 left-legged pistols
12 right-legged pistols
25 sit-ups
9 right-legged pistols
9 left legged pistols
25 sit-ups
Run 800 meters

Scale Pistol Squat by using the TRX

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WOD Kettlebell / TRX Transitions AMRAP 20 mins

100209 Friday

WOD

Kettlebell / TRX Transitions
AMRAP 20 mins

Comments to Facebook

Six Healthy Meals in 30 mins!

100109 Thursday Warm-Up 60' Combat Crawl Push-Up 3 Rounds WOD Team Relay Odd Object Sprint Plate Stacking #45 Virtual Shovel x 10 Tire Flip x 3 Bes

100109 Thursday

Warm-Up
60' Combat Crawl Push-Up
3 Rounds

WOD Team Relay

Odd Object Sprint
Plate Stacking #45
Virtual Shovel x 10
Tire Flip x 3
Best of 3 Rounds Wins!

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